Interval Running Workouts

Posted in Interval Training. Written by Yuri Elkaim

5 Reasons Why Interval Running Workouts Rock

The interval training principle can be applied to any form of exercise but today I’m going to talk specifically about interval running workouts. If you’re toying with the idea of experimenting with routine format, look no further. Quite a bit has been written about interval running workouts recently. The method was actually discovered during the 70s but still plays second fiddle to steady state training in many ways.

More focused and precise (timings are exact to the second) than its predecessor, fartlek, intervals can produce great results in a short period of time.

I think it’s about time interval running workouts got more play! Hey, if it’s good enough for the athletes of the world then you should definitely give it a go.

Here are 5 reasons why you should incorporate this calorie burning, cardio improver into your workout week.

Interval Running Workouts Increase Speed

Got your endurance levels sorted but need to pick up the pace? Interval running workouts make speed work simple by alternating sprinting with recovery periods. I speak to so many runners who get frustrated by attempting to run the same distance they normally would at a faster rate. Sometimes, you just need to tweak the format of running training to get to the next level. Interval running workouts require you to sprint at max capacity for 30 seconds – 1 minute. However, you then recover for a period before picking up the pace again. It’s a great way to acclimatise your body to sprinting in stages.

Interval Running Workouts Build Endurance

Got speed sorted but finding long distance running difficult? Well, the good news is that you can use interval running workouts to build lower body muscle strength and go the extra mile. Hill intervals are unbeatable when it comes to boosting endurance levels. They can be performed outdoors or on a treadmill. I’d recommend the latter at first as you can control the incline level. Try interval running workouts that feature numerous rolling hills or go for fewer hills but steeper inclines. Either way you’re onto a winner.

Interval Running Workouts Boost the Metabolism

If you want to burn both calories and fat, look no further. Consistent and significant fat loss is often difficult to achieve via other forms of exercise. Interval running workouts use so much energy that the body is forced to draw on its fat reserves to replenish lost energy and repair the muscles. Even when you’ve stopped exercise, the body will continue to use energy – it’s called the after-burn effect.

Interval Running Workouts Use the Aerobic and Anaerobic Systems

Most forms of training work one or the other. Interval running workouts offer a double whammy and use both. This is a pretty big deal! During the intense periods of aerobic exercise, the anaerobic system kicks in to supply the energy and oxygen demanded by your muscles. During the more moderate work periods, the body has to pay back the oxygen debt owed.

Interval Running Workouts Increase Cardio Efficiency

Once you start performing interval running workouts on a regular basis (twice per week for over a month) your body will be able to transport oxygen to the muscles more efficiently. Not only will you be a stronger, faster runner you’ll also be a healthier one. Other physiological benefits include increased tolerance to lactic acid build-up and better lung capacity.

Combine all these benefits and you have a kick-ass training format. Give interval running workouts a try and you’ll never look back.